Time Perception, Memory & Focus | Huberman Lab Essentials

Andrew Huberman

9 oct 2025

Episode description

In this ⁠Huberman Lab Essentials⁠ episode, I explore how biological rhythms and neurochemicals impact our perception of time.I describe how the body aligns with daily and seasonal light cycles to regulate hormones that influence energy, mood and motivation throughout the year. I share science-based tools to enhance focus and productivity, including strategies for structuring work intervals and optimizing the timing of exercise and daily light exposure. I also explain how neurotransmitters like dopamine and serotonin influence our perception of time and how factors such as novelty, emotion and routine impact how we experience and recall time.Episode show notes: https://go.hubermanlab.com/cns2pS3Huberman Lab Essentials are short episodes focused on essential science and protocol takeaways from past full-length Huberman Lab episodes. Watch the full-length episode: https://youtu.be/8IWDAqodDasWatch more Huberman Lab Essentials episodes: https://youtube.com/playlist?list=PLPNW_gerXa4OGNy1yE-W9IX-tPu-tJa7SFollow Huberman LabInstagram: https://www.instagram.com/hubermanlab Threads: https://www.threads.net/@hubermanlabX: https://twitter.com/hubermanlab Facebook: https://www.facebook.com/hubermanlab TikTok: https://www.tiktok.com/@hubermanlab LinkedIn: https://www.linkedin.com/in/andrew-hubermanWebsite: https://www.hubermanlab.com Newsletter: https://www.hubermanlab.com/newsletterTimestamps00:00:00 Time Perception00:00:48 Entrainment, Circannual Rhythms & Melatonin00:04:22 Circadian Rhythms, Tools: Exercise; Morning & Evening Light for Circadian Entrainment00:09:01 Ultradian Cycles, Focus & Work00:12:37 Time Perception, Past, Present & Future00:14:53 Dopamine, Norepinephrine & Serotonin, Time Perception00:17:11 Dopamine & Serotonin, Daily Fluctuations, Tool: Structuring Work, Sleep00:18:52 Trauma, “Over-clocking”, Slowing Time & Emotions00:23:30 Event Perception (Fun vs Boring), Time & Memories00:26:37 Novel Experiences, Places & People, Retrospective Time 00:28:38 Habits, Tool: Schedule Functional Units00:30:13 Recap & Book SuggestionDisclaimer & Disclosures: https://www.hubermanlab.com/disclaimer

Episode description

Mindsip insights from this episode:

Initiate 90-minute focus block anytime for deep work

You can initiate a 90-minute ultradian cycle for deep focus whenever you want, as it's not on a fixed schedule from when you wake up.

#focus

#routine

Restore circadian rhythm to improve time perception

In studies, people isolated from all time cues consistently underestimated how long they were there, showing that a disrupted circadian rhythm distorts your perception of passing time.

#circadian

#sleep

Align health practices with your body's circannual rhythm

Your body has a circannual rhythm where day length alters melatonin, which in turn regulates hormones like testosterone and estrogen throughout the year.

#hormones

#testosterone

Utilize dopamine-releasing habits to structure your day

Placing specific, dopamine-releasing habits at particular intervals is a powerful way to carve your day into functional units and manage your perception of time.

#dopamine

#habits

Seek novel experiences to enhance perception of time

Having more novel experiences in a new place or with a person will make you feel, in retrospect, as if you have been there or known them for a much longer time.

#awareness

#mind

Reframe vacation experiences to enhance perceived time richness

A fun, novel experience feels fast in the moment due to dopamine, but in retrospect, you remember it as being a long and full period of time.

#dopamine

#memory

Understand trauma's impact on memory perception

During trauma, a massive release of dopamine and norepinephrine can cause 'overclocking,' where your brain's frame rate increases so much that you perceive events in slow motion.

#dopamine

#trauma

Recognize dopamine's effect on time perception

The more dopamine released in your brain, the more you tend to overestimate how much time has passed, which is why time 'flies' when you're engaged and having fun.

#cognition

#dopamine

Read 'Your Brain is a Time Machine' for insights on time perception

For a deeper dive, the speaker recommends the book 'Your Brain is a Time Machine' by Professor Dr. Dean Buonomano, a world expert in the neuroscience of time.